week of Nov 2-8

monday
light aerobic recovery + 6 x 100, r= 200j + drills

tuesday
(7:00 AM or 3:30 PM)
tempo/threshold run on cinder loop at park + fast effort on track
w= 4000m / 1000m
m= 6000m / 1600m
w800= 5 x 400, r= 5' @ 69's
(5:30 PM - strength & conditioning @ Wardlaw)

wednesday
aerobic recovery + technique work with spikes + intro to hurdling

thursday
aerobic conditioning

remainder of week - tba